What is the Velocity Diet

by John Staughton (BASc, BFA) last updated -

Following the velocity diet is a rapid way to lose weight and burn fat, but there are also some side effects to consider before switching your dietary habits. As its name indicates, the velocity diet helps you shed pounds at a fast pace.

What is the Velocity Diet?

The velocity diet is a 28-day low-calorie, high-protein diet that can lead to rapid weight loss and an improvement in your metabolic speed. Although the effects of this diet are different for everyone, some people claim that this diet can result in up to 20 pounds of weight loss in under a month. The success of this diet is based on the protein shakes, which compose the majority of the nutrient intake each day, as well as a strict workout regimen. [1]

In terms of calorie intake, the velocity diet should range from 1,000-1,400 calories per day, whereas the normal intake of calories, for men and women, is roughly 2,000-2,400 calories per day. Creating a calorie deficit, in conjunction with exercise, is the best way to lose weight rapidly. However, losing more than 2 pounds per week is not recommended by most nutritionists, as this can result in other negative side effects. [2]

Woman measuring her waist with a measuring tape.

Velocity diet promises a lean and muscular body in a short time. Photo Credit: Shutterstock

Velocity Diet Plan

As mentioned, many of the calories in this diet come from special protein shakes and supplements, but there are other elements of this diet that you should incorporate. [3]


  • Protein shake, specialized supplement, and cold water


  •  Protein shake, specialized supplement, and cold water

Mid-Afternoon Snacks

  •  Protein shake, specialized supplement, and cold water


  •  Protein shake, specialized supplement and cold water (once per week, have a normal, high-protein meal for dinner)


  • Recovery drink to replenish nutrients.

Velocity Diet Benefits

There are a number of benefits to the velocity diet, when it is done appropriately, ensuring that you are consuming enough nutrients throughout the course of the diet.

  • An easy-to-follow diet plan that takes a minimal amount of time to prepare
  • No need to eat out or cook meals for yourself (for those with busy schedules)
  • Rapid weight loss is possible due to a drastic calorie deficit

Velocity Diet Side Effects

While there are a number of benefits for those seeking rapid weight loss and fat burning, there are also some potential side effects and drawbacks of this diet, including how limiting and restrictive it is.

  • Over the course of 4 weeks, many people will become bored by the dietary options, making it more likely to cheat or break the diet.
  • Also, since the weight loss is so rapid, gaining the weight back quickly after you return to a normal diet is likely.
  • Finally, the supplements and recommended shakes for this diet can be expensive.
  • If you deprive your body of too many calories, it can also enter starvation mode, during which calorie- and fat-burning slow down. [4]
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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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